Welcome to this meditation practice today.
I invite you to sit or lie down in a comfortable position and if you want you can close your eyes and become aware of the temperature of your breath.
Inhale through your nose and exhale through your mouth.
Allow your facial muscles to relax completely.
Your forehead,
Your jaw,
Let your jaw drop a little bit and let your mouth is lightly open and now take a deep breath.
Hold it for four seconds and exhale slowly through your mouth.
Repeat.
Inhale,
Hold it and exhale slowly.
And breathe normally and I invite you to be present,
Letting go of the need to grasp onto something,
To do it right and just be present with your breath and the sensations in your body.
Now imagine that you are sending relaxation from the top of your head to your entire body,
Relaxing every nerve and muscle and mentally say,
I'm deeply relaxed.
Feel relaxation is spreading from your neck and shoulders to your whole body,
Relaxation in your back muscles,
Hips,
Legs and feet.
Let any background noise fade away and focus on my voice and I'll invite you to imagine that you are walking on a beautiful beach,
It is daytime,
See the clear blue water of the ocean,
Hear the waves,
Perhaps you feel a gentle breeze or you might notice some birds,
See shells on the sand,
Feel the texture of the sand under your feet,
You feel calm and serene there.
And now I invite you to connect with a situation in your life that is causing pain or discomfort.
You might want to take deep breaths and connect with the feeling.
And now I invite you to imagine that you are riding the feeling on the sand,
Perhaps you have fear or sadness or frustration,
Write it down,
Notice the feeling outside of you.
This practice is an invitation for you to bring the awareness that you are not this feeling.
It does not represent who you truly are.
Now imagine sensing feel a wave washing the feeling away until it's completely gone.
And perhaps you begin to feel lighter as you let go of this feeling or detach from it.
And go back and see the blue color of the ocean and invite this color to replace the feeling with peace.
You can perhaps just bring this energy of peace into your body right now.
A wave of peace and deep relaxation spreads across your body.
Imagine your feet touching the sand and as you walk you leave footprints that are also washed away by waves.
And again you walk,
Leave the footprints and see the waves washing away.
And I invite you to reflect what is truly important to hold on to about your experiences.
What is truly important about them as they come and go.
And perhaps gratitude,
Learning,
Joy or faiths coming up.
And I invite you to imagine that you are walking and moving forward with the sense of gratitude and openness to learning,
Openness to life.
Embracing boundless love,
Joy,
Innocence.
And now I invite you to offer this love to yourself and to all living beings.
Radiate the light of love from your heart in all directions.
Let the light of love radiate from your heart in all directions.
Let the light of love radiate from your heart in all directions.
Let the light of love radiate from your heart in all directions.
And I invite you to imagine,
Sense and feel that you are experiencing your life with the sense of trust,
Love,
Compassion,
Understanding.
Infuse every thought,
Action and encounter with the energy of love.
In a moment I invite you to return to your full awareness.
You can open your eyes,
Stretch your body,
Take a deep breath.
Bringing with you the sense of compassion and love and understanding.
And thank you for being here today.
